Push press 5x5

Daily max: 1 cluster+ 2 thruster

AMRAP 15:
3 overhead squats @45/ 25
3 toes-to-bars
3 box jumps
6-6-6
9-9-9
... 3-3-3 until time is up

AMRAP 18:
1 power snatch @70/ 35
3 strict deificit HSPU (10-10 kg plate)
5 burpee over the bar

30s ON/30s OFF
1. DU (scale to jump over barbell)
2. Slamball side to side
3. Jumping lunge
4. Tempo T2B 031
5. REST

Tempo Back Squat 3101
5x5
40-50% 1 RM

Rest 90s

EMOM 30 (AMRAP)

1 minute : Lunges
2 minute : Sit Ups
3 minute : Burpees
4 minute : Air Squat
5 minute : Push Ups

10 cleans 100kg/70kg

10 deadlifts 140kg/110kg

10 sumo deadlifts 160kg/ 120kg

2x
In 7 minutes for time

15 Push Jerks
20 RKBS
15 Box Jump Over 30/24
20 RKBS
15 Push Jerk

• 2min. Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up & down dog
  5+5 Side squat

• 1min.: Row/Bike/Run

• 1 rnd:
  8 Deadlift
  8 Muscle clean
  8 Front squat
  8 Press

• 2 rnd:
  3 Clean pull
  3 Tall clean

• Mobility btw rnds.